What is osteoporosis?
In osteoporosis, bone metabolism changes and bone mass and strength decrease. Various causes contribute to the development of osteoporosis. Genetic predisposition, lack of exercise and hormonal changes during menopause promote bone loss. According to German Diabetes Aid, metabolic diseases such as type 1 and type 2 diabetes can also accelerate bone loss and cause osteoporosis. But a lack of supply of some minerals can also lead to changes and a decrease in bone mass.
More on this: Osteoporosis – 3 Nutritional Tips >>
A lack of nutrients can lead to osteoporosis
Calcium
We were buried in it as children: strong bones need calcium. And rightly so – because calcium is an important building block in building and strengthening our bones. If not enough calcium is absorbed from food, the body will remove calcium from the bones if there is a deficiency. In the long run, this can significantly damage bone stability and thus lead to osteoporosis. In order to get calcium fully, you should regularly consume calcium-rich foods such as milk, yogurt, cheese, vegetables and nuts such as hazelnuts and Brazil nuts.
Good to know: Vitamin D is necessary for calcium to develop its full effect. The sunshine vitamin is essential for absorption and incorporation into bone tissue. For this reason, a vitamin D deficiency can have a negative impact on your bone health.
Vitamin D
Vitamin D deficiency can also lead to osteoporosis. The sunshine vitamin is responsible, among other things, for the absorption of calcium from food in the intestine and its storage in the bones. If there is a deficiency, it can impair bone mineralization and cause bone loss. Vitamin D is produced by the body itself (about 90%), through the skin that is exposed to UV rays.
But especially in the dark winter months, due to the lack of sunlight, the level of vitamin D is too low for most people. To prevent this from happening as much as possible, you should fill up on as much vitamin D as possible in the summer. Osteoporosis patients are also advised to take supplements. Signs of vitamin D deficiency are increased susceptibility to infections, hair loss, musculoskeletal pain, bone deformities, fatigue and depressive moods.
magnesium
It is not without reason that magnesium is referred to as a mineral for bones and muscles. About 60 percent of magnesium is in our bones. If there is a shortage of mineral supply, the body uses the depots in the bones. This is not without consequences and the risk of developing osteoporosis increases. For high bone density, you should pay special attention to a good supply of magnesium: so foods such as legumes, brown rice, nuts, potatoes and sunflower seeds should be a regular part of your diet.
